The Recommended Pulse Rate for an Older Adult on an Elliptical Machine

Your pulse, otherwise known as your heart rate, can tell a lot about how your body is handling exercise as you age. The goal is to hit your target heart rate while you are on an elliptical machine to provide your body with a good workout. Learn how to determine your target heart rate and the proper way to check your pulse to ensure that your time on the elliptical machine is well spent. Your physician can provide you with additional information on keeping your heart healthy as you age.

  1. Target Heart Rate

    • First figure out what your target heart rate is for exercise on an elliptical machine. Your target heart rate for moderate-intensity exercise is 50 to 70 percent of your maximum heart rate. Find your maximum heart rate by subtracting your age from the number 220. For example, if you are 70 years old, your maximum heart rate is 150 beats per minute (bpm). Fifty percent of 150 bpm is 70 bpm, and 70 percent of 150 bpm is 105 bpm. This means that the target heart rate for a 70 year old person doing moderate-intensity exercise on an elliptical is between 70 and 105 bpm. The target heart rate for vigorous-intensity exercise is between 70 and 85 percent of your maximum heart rate, so calculate accordingly.

    Checking Your Pulse

    • Take a short break from your session on the elliptical to check your pulse. Do this after you have warmed up and are beginning to sweat slightly and feel your heart rate elevating from exertion. Take your pulse at your wrist with your index and middle finger of the opposite hand. Press you fingers down lightly over the artery that is directly in line with your thumb. Count for 60 seconds, or count for thirty seconds and multiply your pulse rate by two. This will give you your heart rate in beats per minute which you can try to keep within your target heart rate for exercise.

    Cardio Exercise

    • Use the elliptical machine as part of a balanced workout regimen that includes other types of cardio and strength-training exercises. The Centers for Disease Control recommends that older adults get 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week. Talk to your physician about the speed at which you should exercise on the elliptical machine to meet your fitness goals. Other types of moderate-intensity cardio exercises include brisk walking, jogging, swimming and cycling.

    Other Considerations

    • It is important to consult with a physician before beginning a new exercise routine as an older adult. If you push too hard while using an elliptical machine, you could cause yourself serious health problems, such as a heart attack or stroke. You can also purchase a heart rate monitor to wear while exercising to let you know your heart rate at any given time. Some elliptical machines have a built-in heart rate monitor, but test it to make sure it is accurate before using it regularly.